Eating across the food rainbow

                                                    According to WF Nutritionists, eating across the food rainbow is vital for a
                                                    healthy life - everyone should eat something from each colour range every
                                                    day. This article  will help you in finding the foods to choose, in order to
                                                    boost your health.


                                                         Broccoli: Being part of the cruciferous vegetable group, it is rich in the
                                                         groups of phytochemicals called indoles, dithiolthiones, and
                                                         isothiocyanates that are associated with reduced cancer risk. It is a
                                                         good source of vitamins A and C (when raw or only slightly cooked),
                                                         potassium, and fibre. Broccoli is also rich in iron, folic acid, calcium and
                                                         riboflavin. It also contains large amounts of betacarotene, which is
                                                         important antioxidant.
                                                         Spinach is a rich source of iron, and vitamins and contains substances
                                                         called xanthophylls, such as lutein, important for healthy eyes.
                                                         Avocados are packed with vitamin C, fibre, potassium and vitamin E.
                                                         Wheatgrass, which help proper cell function and digestion.
                                                         Green tea: It contains high quantities of polyphenols, vitamins and
                                                         minerals. Polyphenols are powerful antioxidants that have been shown
                                                         in numerous studies to fight viruses, slow ageing, and have a beneficial
                                                         effect on health.


                                                         Tomatoes: Lycopene, the red colour in tomatoes, is a powerful
                                                         antioxidant with cancer-fighting properties.
                                                         Watermelon: The flesh contains key antioxidants, while the seeds are
                                                         rich in vitamin E, essential fats, selenium and zinc.
                                                         Strawberries: are rich in coumarins - which prevent the formation of
                                                         cancer-causing nitrosamines in the body - vitamin C and phenols, which
                                                         have strong antioxidant properties.
                                                         Pomegranate: known as "jewel of winter" has been well acclaimed for
                                                         its disease fighting antioxidant properties.


                                                         Carrot: This Bugs Bunny favourite is chock-full of beta carotene, and a
                                                         single carrot will supply your day's requirement of vitamin A. Carrots
                                                         have protective action against excess radiation and ultra-violet rays.
                                                         Carrots also help increase your red blood cell levels. Carrots contain B
                                                         vitamins, vitamin C, calcium and potassium.
                                                         Oranges, Sweet Potatoes, Pumpkin, Squash, Apricots, Mangoes: All are
                                                         rich in beta-carotene, which can be converted into vitamin A, as well
                                                         as vitamin C. Sweet potatoes are also a rich source of vitamin E. Aside
                                                         from protecting against aging, a range of cancers and heart disease,
                                                         any food containing beta-carotene helps keep the retina healthy and
                                                         guards against cataracts and age-related macular degeneration (AMD),
                                                         the most common cause of blindness in the elderly.
                                                         Papaya: Compared to other fruit, papaya has more carotene, which,  is
                                                         converted to vitamin A. Its comparatively low calorie count makes it a
                                                         favourite with women on a diet. Papaya also has a fairly high vitamin C
                                                         content. The enzyme papain, which is present in papaya, is a good aid
                                                         to digestion. It is the ideal food for invalids because the flesh is easy to
                                                         chew and swallow.


                                                         Corn, Yellow Peppers, Turmeric and Mustard: These all contain
                                                         circumin, a potent anti-inflammatory and painkiller. Concentrated
                                                         circumin has been found to reduce pain in arthritis patients as
                                                         effectively as pharmaceutical drugs. Eating the foods or condiments
                                                         three times a day can have a mild anti-inflammatory effect.
                                                         Bananas: These are the main source of dietary potassium used in nerve
                                                         impulses - and a good source of energy.
                                                         Lemons and Grapefruit: Citrus fruit contain high levels of vitamin C, one
                                                         of the most powerful immune-boosting antioxidants. Limes have
                                                         powerful anti-septic properties and are great source of bio-flavonoids
                                                         and B Vitamins.
                                                         Soya: is an excellent source of high quality protein, is low in saturated
                                                         fats and is cholesterol free. Soya beans contain high concentrations of
                                                         several compounds which have demonstrated anti-carcinogenic
                                                         activity. These include isoflavonoids, protease inhibitors and phytic
                                                         acid. Soya diets have also been shown to reduce levels of serum


                                                         Red Cabbage: Rich in beta-carotene, to fight a range of age-related
                                                         diseases and cancers.
                                                         Blueberries and Blackberries: Fruits with a purple/blue colour, such as
                                                         black grapes, bilberries, blackcurrants and blueberries, are rich in
                                                         flavonoids - very powerful antioxidants and anti-inflammatory agents.
                                                         Eat berries when available or supplement them with concentrated
                                                         Beetroot:  is a rich source of folic acid, essential for pregnant women
                                                         to reduce the risk of spina bifida and other neural-tube defects.
                                                         Cherries: Rich in anthocyanidins, a type of bioflavinoid, which fight
                                                         cancer and help combat types of arthritis and gout.

                                                    The above mentioned foods contribute towards building a strong immune
                                                    system and a healthy well-nourished body . Remember the bright, vibrant
                                                    colours of different foods which attract us -  tend to be richer in key
                                                    substances that offer protection against disease.